CrossFit XLT – CrossFit Metcon (Time) Partner WOD 50 Abmat sit ups 30 cal row 50 Thrusters (95/63) 30 Cal row 50 C2B/jumping C2B 30 Cal row 200 DU 300 SU Metcon (Time) Partner WOD 50 Abmat sit ups 30 cal row 50 Thrusters (95/63) 30 Cal row 50 C2B/jumping C2B 30 Cal row 200 DU 300 SURead more

CrossFit XLT – CrossFit Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs 50-lb dumbbell, 24-in box 35-lb dumbbell, 20-in boxRead more

CrossFit XLT – CrossFit STRENGTH 12 Min EMOM Alternate between 6 Bench Press @60-70% 1 Legless rope climb/3 modified climbs Metcon (Time) METCOIN 21-15-9 Hang power cleans(115/73) Bar facing burpees rest 3 min 9-6-3 Hang power cleans(165/103) Bar facing burpeesRead more

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 10:00 EMOM 5 Deadlift 50%-60% Metcon (AMRAP – Rounds and Reps) METCON: 7:00 AMRAP Run 2 Down and Backs 16 Alternating DB Snatch 8 Single DB Step Ups -Rest 2:00- 5:00 AMRAP -Rest 2:00- 3:00 AMRAP *pick up where you left off RX(50/35)(24″/20″) Scaled(35/20)(24″/20″)Read more

CrossFit XLT – CrossFit Warm-up (No Measure) Mobility: 1:00 couch stretch each side (last :20 arms over head like a Samson lunge) 1:00 squat hold at full depth Activation: 2 sets 10 cossack squats 10 jumping air squats 10 double DB RDL 50ft double DB over head walk *moderate weight on DBs Back Squat (15:00- Building to 1 Rep Max) Metcon (Time) 6 RFT: 12/10 Calorie Row 12 Push Press (95/63) 12 Toes to Bar/Knees to Chest *15 min CapRead more